Once you have suffered a side stitch you are not likely to forget it. It is a sharp pain that usually occurs on one's side just below the rib cage. Research suggests that about 1/3 of all trained runners suffer from side stitches - usually occurring during the high stress of speed training or competition. side stitches are believed to be the result of the force of internal organs pulling by their attaching ligaments against the diaphragm. With continued running the stress accumulates and creates a painful muscle spasm.

WHAT TO DO:

• To alleviate attacks, utilize alternate breathing. If the side stitch occurs on your right side (more common than the left), try to exhale as your left foot strikes the ground. If the stitch occurs on your left side, exhale as your right foot strikes. Continue to alternate breathe until the pain subsides.
• If alternate breathing fails you may try slow, deep "belly breathing" so that as you slowly inhale and exhale deeply your abdomen moves in and out as much as possible with each breath.
• Another method of treatment is to raise the arm on the side of the stitch and bend the torso over at the waist away from the stitch thereby stretching the spasming diaphragm side.
• An additional remedy is to dig your fist under your ribcage and bend your torso over to nearly 90°. This will stretch the diaphragm and hopefully alleviate the spasm.

The best ways to prevent stitches are to strengthen the abdominal muscles, and the obvious - DO NOT eat or drink too much prior to running.